“Watch Your Step…”

Posted: April 10, 2018 in Uncategorized

A Lot Of “In & Out” Today With The Runs…

Be Careful & Watch Your Step!!!

Don’t Trip Over The Wooden Platforms Or The Edges Of The Rubber…

Be Aware Of Your Surroundings!!!

Okay… This Was Originally Titled…

“Heavy To Light Deadlifts…”

20 “Heavy-ish” Single & Controlled Deadlifts…

Take Your Time!!! 65% Is Still Pretty Freakin’ Heavy… You’re Going To Have A Whole Min To Perform 5 Reps… Make Them Look Pretty…

Followed By 25 “Light-ish” Any Style You Want Deadlifts Incorporated Into The MetCon…

Take Your Time!!! 60% Is Still Pretty Freakin’ Heavy… You’re Going To Have Mins To Perform 25 Reps Along With Some “Ab Work” & “Cardio”… Keep The Deadlifts Pretty…

And Focus… FOCUS On That Jump Rope!!!

Don’t Get Frustrated…

Easier Said Than Done… I Know…

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ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 4 Mins:

5 “Single & Controlled” Deadlifts @ 65% Of Your 3 Rep Max

—————————————————

MetCon…

***Deadlifts… Any Style… Using 60% Of Your 3 Rep Max…***

***Double Unders… Rx’d: M&F… MOD: In Place Singles… Both With A “Burped Round Progression” Penalty…***

***Toes To Bar… Rx’d: M&F… MOD: Toes To Beam…***

30 Min TIME CAP!!!

—————————————————

For Time:

Buy In: 50 AbMat Sit Ups

—————————————————

100 Double Unders W/ A 1 Burpee Penalty…

5 Deadlifts

10 Toes To Bar

100 Meter Run

—————————————————

80 Double Unders W/ A 2 Burpee Penalty…

5 Deadlifts

10 Toes To Bar

200 Meter Run

—————————————————

60 Double Unders W/ A 3 Burpee Penalty…

5 Deadlifts

10 Toes To Bar

300 Meter Run

—————————————————

40 Double Unders W/ A 4 Burpee Penalty…

5 Deadlifts

10 Toes To Bar

400 Meter Run

—————————————————

20 Double Unders W/ A 5 Burpee Penalty…

5 Deadlifts

10 Toes To Bar

500 Meter Row

—————————————————

Cash Out: 50 AbMat Sit Ups… TIME!!!

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Ya Might Wanna Print This WOD Out… Because The WhiteBoard Looks Like This…

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3…2…1…GO!!!

Mando

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

Image result for jump rope quotes

4.9.2018 WOD & Scores…

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